Where's my Mojo?!?!?!?!

This last week I have had a bout with lack of motivation.  It might actually be my body telling me to take it easy and recover after last Sunday's marathon in Little Rock, Arkansas, or it could be my mind saying, "You have a very long week coming up with conferences, so take a break and get rejuvenated for your busy week ahead."

I didn't exercise at all Monday, Tuesday or Wednesday.  I taught TRX on Thursday, but took it VERY easy during this workout.  Friday morning I got up and ran on the treadmill before doing some hard core exercises.  The run was a struggle since my legs felt as though someone had loaded them full of lead.  I ended up running 3 miles at a 10:56 pace.  Since my average pace was 8:55 at Sunday's marathon, this was slow for me, but it was a pace that my body needed to help me recover.  Saturday and Sunday were also void of exercise.

This coming week, I have parent teacher conferences, which will require me to work from 7 am to 7 pm Monday, Tuesday and Wednesday.  I will also have to work from 8 - 11:30 am on Thursday morning, but then...SPRING BREAK for 10 days!!  Mojo...During this time, I will find you and own you!! Spring break is going to be a time for me to get back on track, re energized and motivated about upcoming races and the end of the school year :)

We all have peaks and valleys with the amount of mojo we possess.  Just because I am in the valley today, doesn't mean I will be tomorrow.  What is it going to take for me to find my mojo again??????

1.  Take a moment and remember why I set the goals for myself that I did.

2.  Put my feet on the floor and get moving...The hardest part is often putting my feet on the floor and stepping out the door.  Once I take the first few steps, it is often easy to keep moving.  Getting started is the hardest part.

3.  Make Everyday Count...If I have a bad day, get up and do it again tomorrow.  The key to a bad day is to not sulk, but turn it around.  Tomorrow is a new day, so take it and run with it!!

4.  Be consistent, but flexible...Do the BEST I can with what I have.  My life is different from the lives of others.  I need to do what I can for ME with the time, energy and strength that I have at that time.

5.  Be kind to my body...If I want my body to perform at its peak, I need to ensure that I take care of my body and treat it right.  If you put sand in the gas tank of a car, it won't run...likewise, if I am not kind to my body, my body won't run efficiently either.

6.  Be positive and surround myself with positive people and positive circumstances..."Accentuate the positive, eliminate the negative, and latch on to the affirmative." Baloo from the Jungle Book...Need I say more?!?!?!?!?

Now...Let's go find that MOJO!!!!!!

Little Rock Marathon Race Report

Little Rock Marathon - Little Rock, Arkansas

March 3, 2013

Race Details:

Temperature at the start of the race: 27°F at the start of the race and warmed up to about 47°F by the time we finished the race.

Distance: Advertised as 26.2 miles, but was actually 26.5 miles

Terrain:  A combination of rolling hills, flat areas and one long, gradual climb (approximately 3 miles long)

Place in my age group: 18 out of 179 women (top 10%)

Place among all women: 96 out of 1150 (top 8%)

Place overall:  427 out of 2446 (top 17.5%)

Post Race Grub:  There was a good spread of food after this race!!

The race from my perspective:

At the start of the race, I was very unsure about what to wear.  I knew it would warm up throughout the race, since the temperature was to climb throughout the day, but I also didn't want to freeze standing around down at the start area.  I decided to go with lightweight capri pants, a long sleeved Under Armor shirt with an additional long sleeve moisture wicking shirt on top, a moisture wicking stocking cap and gloves.  I was cold at the start, but knew I would warm up once I got moving.

By the time the gun went off, I was so happy to start moving and get the opportunity to warm up!!  Tonja, Adam and I started off at a pace that felt really comfortable, but was a little faster than we were intending.  We reached the first mile at an 8:43 pace.  Our goal was to run an average pace of 9:00 overall.  We were ahead of schedule, but knew we had a LONG way to go.  We decided to "slow down," but that didn't work so well...Mile 2 was an 8:40 pace, mile 3 was an 8:36 pace, mile 4 was an 8:40 pace, mile 5 was a 9:05 pace...FINALLY we had slowed down to a pace that was closer to our goal!!  Apparently that wasn't our "happy pace" however...mile 6 was an 8:47 pace, mile 7 was an 8:56 pace (this was where we separated from Tonja...she was running the 1/2 marathon and Adam and I were running the full marathon), mile 8 was an 8:47 pace, mile 9 was an 8:40 pace, mile 10 was an 8:54 pace, mile 11 was an 8:57 pace, mile 12 was an 8:10 pace.  At this point, I was starting to heat up, so I shed my long sleeve moisture wicking top and threw it on the side of the road next to a trash can.  Mile 13 was an 8:55 pace and then...Here comes the LONG, GRADUAL HILL...Mile 14 was a 9:04 pace, mile 15 was a 9:19 pace, mile 16 was a 9:09 pace, mile 17...finally we reached the TOP of the hill and it was time for the descent, which was STEEP and relatively short compared to the climb.  Mile 17 was an 8:50 pace, mile 18 was an 8:29 pace, mile 19 was a 9:11 pace...I was starting to mentally check out at this point.  Thankfully Adam was there to pull me forward and keep me focused on our goal!!  Mile 20 was a 9:02 pace, mile 21 was an 8:55 pace, mile 22 was an 8:54 pace, mile 23 was an 8:59 pace...we decided to slow down a bit for the next mile to ensure that we had enough in the tank to finish strong.  Good thing we did, because we didn't realize there were still a few hills to come.  Mile 24 was a 9:46 pace, mile 25 was a 9:25 pace, mile 26 was a 9:13 pace and the last 1/2 mile was an 8:23 pace...

YES...you read that correctly.  This race was NOT the official 26.2 miles that was advertised.  Instead, it was 26.5 miles long.  Our official finish time was 3:57:13 for the 26.5 miles.  Our finish time at the 26.2 mile mark was 3:54:05.  This is my second fastest marathon finish time.  Thanks Adam for pushing me and keeping me mentally focused on our goal throughout the race!!

When we crossed the finish line, we got a ridiculously LARGE and HEAVY medal.  These medals were about the size of our heads!!  This is the most "bling" I have EVER gotten at a race!!

Taper Time

I HATE the taper!!  I know I should be resting to allow myself to properly recover from all of the long training hours I have done, but mentally, my mind says I should be going, going, going!!  With only 9 days to race day, I am starting to feel the anxiousness of the taper.  During the taper, I typically get sick, but this time I have been filling my body with healthy, whole foods, lots of vitamins, minerals and probiotics.  So far, I have been able to fend off any potential illness heading my way.

I'm excited for race day!!  It has been a few years since I have run a stand-alone marathon, so I am a little nervous.  I know I will successfully finish.  Then why am I nervous you might ask?  That is an easy answer...I have a time goal in mind for finishing this marathon.  Hopefully the nerves will fuel a performance that will allow me to achieve my goal.

Little Rock Marathon...I hope you're ready...HERE I COME!!

My Longest SUCKMILL Run

After last year's mild winter weather, I decided to train for a March marathon this year.  Our most recent Iowa weather has not been the best for my outdoor run training...Last Sunday we had a freezing rain/snow mix and this last Wednesday we had a snow day at school due to a snow storm with lots of blowing winds.  Thursday and Friday we had high temperatures at or below 0 degrees Fahrenheit with the windchill factored in.

What is a girl to do in these weather conditions?!?!?!?!?  Hit the mill...the SUCKMILL that is!!

I decided to run on the treadmill in the workout room at school, so I wouldn't have to potentially give up my treadmill at the gym.  I knew this would provide me with VERY LIMITED company on a Friday afternoon/evening as there are very few people who use these facilities to begin with...let alone on a Friday.  The first hour wasn't so bad...a couple of teachers were using the facilities, so I had company for the whole hour.  This allowed me to keep my mind off of the run and enjoy conversations from others.  I took the first hour to warm up nice and easy gearing up physically and mentally for what would be a long run.  Since the treadmill stops at an hour, I decided I better take a photo of the treadmill after each hour to help me remember how far I had ran.

Hour 1 complete

The second hour was ok as well.  My husband came to school to complete his hour run on a treadmill next to me, so I was able to chat with him.  I decided to increase my pace a little for this second hour.

Hour 2 complete

After completing my second hour I thought, "I'm 2/3 of the way done.  I CAN do this!!"  I started off the 3rd hour at the same pace I was at for my second hour.  At this point, I felt good and was mentally confident about the run.  After about 20 minutes, my mind started to play games with me and I began to doubt myself.  "Can I really finish this last hour?  Why am I doing this again?  Oh...Is that a cramp in my calf?  Boy am I getting tired.  Maybe I should just stop running.  UGH!!  This is a LONG, BORING run!!"  That is when I called upon my husband to come chat with me...he was still in the workout room lifting weights.  I needed the change from being in my own head and knew he would help motivate me to keep going.  He talked with me for about 20 minutes and then decided to head home.  This left me with 20 minutes to complete on my own.  Could I do it????  I decided I WOULD do it and pushed forward!!

Hour 3 complete

I was SO HAPPY to have that treadmill quit for the last time!!  I thought about a friend who recently ran for 24 hours on the treadmill to raise money for MS.  I had a new found appreciation and respect for him and his accomplishment!!  It made my 3 hours on the treadmill seem so minuscule!!  After 19.01 miles in 3 hours and some serious stretching, it was now time for a shower and a LOT of food!!  Man was I hungry!!

Sports Bra Review

I have had many troubles with sports bras while running and have tried many different sports bras as a result.  Here is my review of what I have tried so far:

Champion C9 Sports Bras:
Chaffing above and below the breasts after about 90-120 minutes of running

Nike Pro Sports Bras:
Chaffing below the breasts after about 60-90 minutes of running

Adidas Techfit Sports Bras:
Chaffing below the breasts after about 60-90 minutes of running

Fiona Bra by Moving Comfort:
SERIOUS chaffing below the breasts after 90 minutes of running (blood was present with this one after 2 hours)

This was a bloody mess after my 2 hour run.

With the help of a friend, I have come to find that if I wrap 3M Microfoam tape on the underside of my heart rate strap (sticky side stuck to the heart rate strap), put the sensor on the back of my chest and put the heart rate strap on under my bra I have ZERO chaffing!!  It has even been successful for nearly 3 hours of running.  I think I may have a solution!!

Now, who's going to make a sports bra that has this Microfoam material as a part of the sports bra?!?!?  Will it hold up in the wash???  How will this material hold up over time????  Is it possible to have the sports bra be a combination of Microfoam where needed and technical fabric elsewhere???

Lots of questions to consider...At least I know what works for me!!

2013 Race Reviews

28th Annual Resolution Run - West Des Moines, Iowa

January 1, 2013...Starting the year off right!!

Temperature at the start of the race: -11°F (yes there is a negative sign in front of this temperature)
Distance: Advertised as a 5K (3.1 miles), but was actually only 2.8 miles
Terrain:  The run was all on sidewalks with rolling hills (they were not cleared off very well in many spots and were thus icy)
Number of Participants:  There were 280 registered participants, but I know they didn't all show up!!
Post Race Grub:  Hot Caribou Coffee, water, apples and bananas
This race is not chip timed and the fan support was very limited.  Who can blame anyone though...I don't want to stand outside on a very cold Iowa morning and cheer on a bunch of crazy runners and I happen to be one of those crazy runners!!

Goals for 2013

Many people are setting New Year's Resolutions.  While New Year's Resolutions are a great concept, many people choose unrealistic resolutions that they can't stick to.  Of the people who set New Year's Resolutions, only about 8% of them successfully achieve their resolutions.  Many people have too many resolutions or their resolutions are far to large or broad for people to achieve.

I think that it is important to instead set goals that one can stick to.  I refer to them as goals, because for me, the stigma of the "resolution" that so many fall short of is not there with the term "goals."

My Goals for 2013:

1.  Lose 25 pounds...I realize many people want to lose weight as a "New Year's Resolution," but I have already set the wheels in motion for this and have lost 7 pounds since Thanksgiving.  For me, it is about getting to a healthy race weight that will help me achieve my race goals more efficiently.  By losing the weight at a slower rate, I am more likely to keep it off.

2.  I have the goal of eating more natural foods (less processed foods)...This shouldn't be too challenging since we don't consume many processed foods, but I am looking to eliminate even more of them.  By incorporating more natural foods into my diet, I am hopeful I will have more energy, lose a few unwanted pounds and feel better about myself.

3.  I am have some running goals for this year as well.

• I am running the Little Rock Marathon on March 3rd.  My goal for this race is to run between 4 hours and 4:15:00.
• I am also running the Drake 1/2 Marathon in April.  My goal for this race is to set a PR...This will require me to run sub 1:45:00.  It will be a challenge, but I KNOW I CAN DO THIS!!
• I will be running the Twin Cities Marathon in October.  My goal for this race is to break the 4 hour mark.

4.  I am competing in a 1/2 Ironman Distance event in June and another in August.  My goal for one of these is to go sub 6:00:00...My current PR is 6:32:44 for the 70.3 mile distance.  I would be happy to break 6:30:00, but I will continue to push my body to new limits to break 6 hours!!

5.  I am planning to compete in Ironman Wisconsin in 2014, so I want to make sure I have a great base and remain injury free going into 2014.

Slip Slidin' Away

Thursday I went for a short run through Riverside Park and experienced Iowa winter running.  My run started off very well and was very beautiful and peaceful on the trails through the park.  There weren't many people out as it was a pretty chilly day and the trails weren't cleaned off very well.  In some places, the snow was packed onto the trail making the trail very slick and in other places, the snow was covering up the packed ice below.  Because of these slick spots, I managed to fall twice and ended up with both knees and my right hip bruised.  OUCH!!

My recent falls made me apprehensive to run outside on Saturday for my long run.  I knew I was to run 2:15:00 or approximately 15 miles and was seriously considering completing this run on a treadmill at the gym.  UGH!!  I'm not a fan of the dreadmill!!  When I woke up on Saturday morning, I decided to wait til midday to see what the roads would be like since we had received a light dusting of snow on Friday and into the overnight hours.

At about 1:30 pm I donned my winter gear (the windchill was only 2 degrees Fahrenheit after all) and ventured out onto the winter Iowa roads.  This turned out to be a very good decision!!  I was able to run outside in fresh air I didn't slip and fall on any snow or ice and I didn't have to run on the dreadmill!!  YIPPEE!!  Successful all the way around!!

So This is What it Feels Like to be a Hamster

Due to the extremely cold weather (the high was -9 degrees Fahrenheit with windchill) in northwest Iowa, I opted to run inside today at the local YMCA.  The local YMCA is a great facility that has an indoor track.  I was surprised at the large number of people working out on Christmas Eve...it makes me happy to see that many people focusing on their health!!

My goal: to run for 2:15:00.
Actual accomplishment:  1:26:00 for 10 miles

I called it quits because my feet were blistered (when you run in a relatively tight circle for so long, it is bound to happen), my arm pit was chaffed and the YMCA was going to be closing soon since it was Christmas Eve.

This was a day of mental fortitude.  Counting laps gave me something to do, but I'm pretty sure I ran more than the 110 laps I counted.  Yes...you read correctly...110 laps...running in a circle...just like a hamster on a wheel.  I think hamsters are mindless animals that have no real thought while they run in a circle on their wheel.  This is where the similarity between us ends.  I could not stop thinking about why I was pushing through on this run and what I would gain from it.  The ability to push your mind will keep your body going...even in the most difficult times!!  Mental toughness...I own you!!

Finding the Balance

There are many things in life that need balance...
       *Balancing home and work
       *Balancing friends and family
       *Balancing physical activity and mental well-being
       *Balancing nutrition and physical activity
       *Balancing triathlon training, strength training and stretching

I have recently tried yoga and have found the following benefits:
       *Stretching
       *Mental Relaxation
       *Core Strengthening
       *Detoxification and Cleansing

These benefits are bound to help me see major improvements in my everyday life as well as my triathlon and marathon training.  I definitely want to incorporate more yoga into my weekly workout routine.  I am excited to try a variety of new yoga classes and figure out those that work for me to incorporate into my weekly workout routine.  Unfortunately, this will have to wait until after the holidays since we are gone for a few days for Christmas and the local yoga studio is closed more days than they are open over winter break.

My experience with hot yoga was one I haven't ever had before.  It allowed me to become more flexible throughout the session and the amount of sweat I shed was very cleansing!!  I have also found that regular yoga has allowed me to adequately stretch after a tough workout.  I am anxious to try the yoga for athletes class to see how that helps me as a marathon runner and Ironman triathlete!!  Bring on 2013 and finding the balance in life!!

"Undoing" 35+ years of Swimming

Sometimes I think it might be easier to be a completely new swimmer...one who has never swam before.  I am a swimmer who breathes on my right side only and have done so for 35+ years.  I am currently trying to "undo" those 35+ years worth of swimming to be able to swim with bilateral breathing, while also trying to be more efficient and faster in the water.  I have been swimming since I was VERY young and have thus developed a relatively fluid swim stroke that only allows me to breathe on my right side and is not as energy efficient as I would like.

You might ask, why does breathing only on my right side pose a problem?  Well...when swimming in an open water swim event (whether it is just an open water swim or a triathlon) it is much more beneficial to swim bilaterally.  Bilateral swimming allows for a straighter swim and better sighting when trying to keep yourself on the swim course.  It also provides you with the ability to breathe if the waters get choppy.  If I only breathe on my right side and the water is choppy, I may have difficulty getting a deep enough breath without inhaling the water that may be continuously pelting me in the face.  It also allows me to breathe if I have a swimmer next to me who is constantly making contact with me with their swim stroke.  I can then choose to breathe on the other side and avoid getting hit in the face and potentially losing my goggles.

I have been trying to work on bilateral breathing off and on for a while now, but it wasn't until recently that I decided I am REALLY going to focus on this and try to make it stick.  For whatever reason, breathing on my left side is NOT as easy and smooth as breathing on my right side.  While breathing on my left side, I struggle with body positioning, rotation, windmilling of the arms while breathing and hand/arm placement in the water (trying to avoid the crossover).  While knowing how much easier and better it feels to breathe only on the right side, I am determined to conquer bilateral breathing and become a much more efficient swimmer!!

Out of my own way!!

Well, I have officially been back on the workout wagon for just over one week and I feel great!!  I have lost 2 pounds (with only 30 more to go to get back to race weight) and am excited about my progress (no matter how small...it is still progress)!!

I have not missed one workout this week and have completed the following:
Monday:  1:10:00 on the bike and TRX
Tuesday:  1:00:00 strength and core work and 58:40 run
Wednesday:  1:12:00 on the bike and 1:00:00 in the pool swimming
Thursday:  43:44 run and 30:00 strength and core work
Friday:  1:15:00 on the bike
Saturday:  1:30:02 running and 40:00 strength and core work
Sunday:  30:00 in the pool swimming and 1:30 on the bike

During this last week of exercise, I have decided I am in control of my own destiny.  I have the control to say...I am going to get up and go exercise...I am going to go run despite feeling like hanging out with friends or family...I am going to go to the gym, even though I want to sleep in...I am going to cook healthy even though it is easier to go out for dinner...I am going to stop getting in my own way...

Week one back on the workout wagon and I didn't get in my own way...now on to week two :)

Adjusting and Resetting Goals

Originally I wanted to participate in Ironman Wisconsin 2013.  Due to a few changes and adjustments on the homefront, I have had to adjust and reset my race goals for the coming year.  My race schedule for 2013/2014 is as follows:

January 1, 2013:  28th Annual Resolution Run
March 3, 2013:  Little Rock Marathon
April 27, 2013:  Drake 1/2 Marathon
June 9, 2013:  Ironman Kansas 70.3 (1/2 Ironman)
July 2013:  Okoboji Triathlon
July 2013:  RAGBRAI
October 2013:  Twin Cities Marathon

2014:
One 1/2 Ironman distance event
September 2014:  Ironman Wisconsin

I have already registered for the 28th Annual Resolution Run, Little Rock Marathon and Ironman Kansas 70.3.  I am VERY excited that I have races on my calendar and the following goals for some of these races:

Little Rock Marathon...4 hour marathon (A sub 4 would be nice, but since I'm just getting back into it, I'm hoping for the 4 hour mark.)
Drake 1/2 Marathon...sub 1:44:00...this would be a PR for me at the 1/2 marathon distance
Ironman Kansas 70.3...I would LOVE to break 6 hours at this event
Twin Cities Marathon...sub 4 hour marathon

What's My Excuse????

I can give you a long list of excuses for why I haven't been exercising the way I should be and the way I want to be:
                I didn't sleep well
                It's too early to work out
                It's too late to work out
                I feel bad leaving the puppy in her kennel all day and then while I'm working out too
                I have to clean the house
                I have dishes to do
                I have laundry to fold
                I have to make dinner
                I was asked to go to dinner with friends
                I'm tired
                I want to spend time with family and friends
                I have a lot of work to do
                I have parent teacher conferences
The truth is:
                I've been LACKING MOTIVATION!!
                I've been LAZY!!

There are no more excuses!!  In order for me to get back into a regular workout routine, I have established the following schedule that I am going to keep:
                Monday:  5:30 am group ride
                Tuesday:  4:30 am strength training and 5:30 pm group run
                Wednesday:  5:00 am swim and 4:30 pm basement ride
                Thursday:  4:30 am strength training and 4:00 pm run
                Friday:  5:00 am swim and 4:30 pm group ride
                Saturday:  morning run followed by a strength workout
                Sunday:  Basement ride

Thanks to some friends and upcoming races I am registering for this coming week, I am starting TODAY!!

Who took my wagon?

It has been quite a while since my last post.  What has been happening you may ask...Not much in the area of exercise.  My exercise wagon got hijacked, but I think I may have found it.

I have come to some realizations while my wagon was MIA.
1.  I have gained 34 pounds since Ironman Wisconsin 2011 and this is not acceptable.
2.  I have let myself get so out of shape that it is a struggle to start back up...this is also not acceptable.  I am not happy with myself in who I have let myself become.
3.  I have goals, but little motivation to start working toward achieving those goals.  What ultimately motivates me?  Paying for and signing up for races that CHALLENGE me!!  Going out and doing a 5K or a 10K race is not a challenge for me.  Yes I could say that I want to get faster at these distances, but that is not a challenging enough goal for me to get out of bed or off the couch and get to work.  I NEED something BIG!!

So...What races have I signed up for to start pushing myself and get back the person I so want and need to be?  You'll have to check this out in my next post...coming yet this month...

Brochitis

Unfortunately my training has been derailed lately due to bronchitis.  I have tried cycling and strength training with bronchitis, but neither of which were very successful.  I became very winded and light headed during both workouts.  I haven't given up hope and will be running tomorrow morning.  As long as my lungs hold up, I should be good.  Only time will tell :)

I am hoping to get a couple more good weeks of training in before I have to taper for Ironman 70.3 Branson.  With only 5 weeks to race weekend, I have 3 more weeks of solid training left.  Now if I can just get the body back in order so that I can successfully complete my last big race of 2012!!

Eat to Train vs. Train to Eat

Many people train so that they can eat whatever they want.  This sounds like a great way to justify unnecessary calories... "I just burned 3600 calories during that 5 hour bike ride...bring on the Swiss Cake Rolls dipped in Nutella with whole milk to wash it down!!"  (And yes...I have witnessed this exact indulgence after a day of cycling on RAGBRAI!!)

Just for the record...donuts are NOT something I would ever choose to eat...YUCK!!

Your body is a machine and like most machines, it requires proper fueling.  If you put dirt in the gas tank of your car, you probably aren't going to get very far.  Likewise...if you put junk into your body, you aren't going to feel good and your training/racing efforts will not be at their peak.

I've decided that for Ironman 2013, I will EAT TO TRAIN (a phrase I first heard coined by Bob Seebohar)!!  I will be limiting my intake of refined sugars and processed foods.  When I get home from a tough/long workout my body's immediate response is to refuel.  I want to make sure I'm properly refueling my machine for peak performance during training and racing.  By preparing meals/snacks from fresh foods before I leave for my workout, I won't be tempted to go out to dinner, indulge in unhealthy calories or eat more calories than are necessary when I return from my workout.

I will also be cutting alcohol from my diet for the entire year before Ironman 2013.  For me, this means that from September 9, 2012 through September 8, 2013 (race day) I will not be consuming alcoholic beverages.  Alcohol has many adverse affects on the human body.  During training and racing, these adverse effects are not worth the few pleasures that come with alcohol consumption.  I will have one year of alcohol abstinence to help promote good overall health, favorable training sessions and peak racing performance.

Properly fuel your machine...Let's EAT TO TRAIN and feel like a CHAMPION!!

RAGBRAI 2012

On Wednesday, we rode part of the RAGBRAI (Register's Annual Great Bike Ride Across Iowa) route.  We donned our bikes at 5:40 am in Ames and rode north to Story City where we picked up the official RAGBRAI route.  At the start of the day, the temperatures weren't too bad...yet.  We refilled our water bottles in Story City and then set off for the 6 mile ride to Roland.  In Roland we stopped for some breakfast.  I had a very yummy breakfast burrito in the air conditioned community center.  We filled up our water bottles and road the 6 miles to McCallsburg.  We decided not to stop in McCallsburg as it was only about 5 more miles to Zearing.  We did stop in Zearing and refilled our water bottles before cycling the next 8 miles to St. Anthony.  We did have some tough headwinds during this stretch, but we pushed on.  We did not stop in St. Anthony, but pushed on for about 3 miles to Clemons.  We did stop in Clemons to refill our water bottles as the last stretch would be 16.5 miles.  The temperatures were increasing, so we were trying to get into our final destination, Marshalltown, before noon.  We did stop along the way to Marshalltown to get a frozen snickers and a free icy at a local vendor.  We also stopped at Beekman's Ice Cream for those who can tolerate lactose to enjoy a tasty treat and enjoy the breeze in the shade.  We then finished our trek into Marshalltown with some rolling hills and some windy stretches, but overall had a great ride with great friends!!

Great friends after a great day of cycling in Iowa!!

Harassing the hubby while he loaded the bikes in Marshalltown.

Total Distance: 71 miles
Ambient Air Temperature: 100 degrees Fahrenheit
Heat Index Temperature: 108 degrees Fahrenheit
Winds: South/South West 13-18 mph

Overcoming Obstacles

Sunday, July 22 I completed my 4th 1/2 Ironman Distance event at the Chisago Lakes triathlon...1.2 mile swim, 56 mile bike and 13.1 mile run.  Each race is filled with new experiences and challenges...this race was no exception!!

I woke up mentally focused and ready to have a great race and have fun!!  I had my race bag already loaded and decided to put air in my tires before leaving the hotel.  The rear tire inflated like a champ, but the front tire was not cooperating...obstacle #1.  I decided to hold off on doing anything more with it until I got down to the race site hoping there would be bike support who would be more knowledgable regarding the Presta valve stems in my race wheels.

After loading up our gear and bikes, we headed down to the race site.  We had to park about a 1/4 mile from the race site location, so we wanted to make sure we had everything we needed for the day with us.  We got into transition, I set up my transition area and then took my bike to the bike support area.  The bike support crew said I would have to completely deflate my front wheel and then inflate it again to get the pressure up to about 105 pounds.  With only 2 hours before the race, this is not a good idea.  They did say that I had enough pressure in the tube and should have no problems with it on the bike leg during the race.  I then went to get my body marking before heading back into transition with my bike.  As I was returning to transition, I was stung by a wasp on my right ankle...obstacle #2.  OUCH!!!  Off to the med tent I went.  Med support asked if I was allergic...I have NO idea...I've never been stung by a wasp before. They cleaned it up and sent me on my way.  I have been stung by many mosquitoes and a bee a time or two, but the pain that comes with a wasp sting lingers for days!!

I had plenty of time before the start of the race, so I decided to take my bike for a spin to make sure everything was working properly and to know which gear I should be upon leaving transition after the swim.  My cadence sensor was not working on my computer...obstacle #3...back to bike support I went.  This time, they were unable to help me...Oh well...I've gone without cadence before and I'll do it again.  I put my bike back in transition and did one last check over my transition area before heading down to the swim start.  OH CRAP...I forgot the water for my bike bottle in the car...obstacle #4.  Easy fix...my husband and I were sipping on water bottles, so I used both of them to fill my water bottle on the bike.

I gathered up my wetsuit, goggles and swim cap and headed down to the beach.  After struggling with my wetsuit to get into it (the air temperature was too warm to be struggling to get into neoprene, but the water temperature was suitable for it...so...the struggle continued), I conducted a prerace swim, which felt really good.  At this point, the nerves started to build...what is going on?!?!?!?  I haven't had nerves before a race in quite a while..."YOU ARE STRONG!!  YOU WILL HAVE A GREAT RACE!!  YOU WILL HAVE FUN!!"  I repeated this over and over to myself...mental fortitude and motivation!!

As the horn blew for our wave to enter the water, there were a lot of people around me...so it is going to be that type of swim...rugby in the water...I can play this game!!  I felt like I swam really well despite a little trouble siting on the way back into the beach.  Overall my swim was strong and I finished the swim in 43:33.  Not my best, but I'll take it!!

When I got to my bike, I had a pretty fluid transition from the swim to the bike...3:06...now onto the open road!!  AWESOME...my cadence sensor is working...I don't have to go without cadence after all!!  I knew it was going to be a hot day and proper hydration and electrolyte intake would be key, so I immediately took my salt tablets...obstacle #5...stomach cramps.  UGH!!  I should have taken in some nutrition first and not taken my salt tablets on an empty stomach...I am NOT going to let this get me down!!  "YOU ARE STRONG!!  YOU WILL HAVE A GREAT RACE!!  YOU WILL HAVE FUN!!"  Once the stomach cramps hit, I started to drink more water to dilute those salt tablets in my stomach.  I would need this with the hot weather conditions we were experiencing.  As I approached mile 20 on the bike, I had nearly consumed all of my water and was looking forward to replenishing my water at the first water station just ahead...obstacle #6...they were out of water.  YOU HAVE GOT TO BE KIDDING ME!!!  "YOU ARE STRONG!!  YOU WILL HAVE A GREAT RACE!!  YOU WILL HAVE FUN!!"  Problem solving mode...there were many water bottles that had been thrown on the side of the road with some water still in them...yes other athletes have drank off of them, but it is water and there is no way I can ride 36 more miles in this heat (did I mention it was a hot day...ambient air temperature was 92 degrees Fahrenheit and full sun) without water.  So I stopped on the side of the road and refilled my water bottle with a few of the partially full water bottles.  I kept moving forward and was having fun!!  I continued to drink my water since there would be another water stop at mile 32.  On the way to this second water station there were a couple of really fun descents, which also made for some rather challenging ascents...part of the fun of cycling are both the ups and downs :)  As I approached the second water station, I heard the volunteers stating that they were out of water...obstacle #7.  UNBELIEVABLE!!  I was nowhere near the back of the pack, so this was very poor planning on the part of the event director!!  I again stopped on the side of the road and refilled my water bottle using some of the water bottles that were partially full and had been thrown by previous athletes.  I was shocked to see that more people were not taking advantage of this and were completely passing by the water altogether.  "YOU ARE STRONG!!  YOU WILL HAVE A GREAT RACE!!  YOU WILL HAVE FUN!!"  I pushed on and got back to transition in 3:22:29, which I was pretty happy with.  

After a rather quick transition (2:07) I went out on the run.  I felt really strong off the bike and knew that I would do what it took to continue to have a great race.  At about mile 5 I started to feel the effects of chaffing...EVERYWHERE I had clothing...obstacle #8.  I was chaffing in places that one should NOT chaff!!  That burning sensation was rather uncomfortable, so I decided to try a run/walk method...the burning sensation was present whether I was running or walking, but with the heat and full sun, I decided to continue with this method.  I was feeling really good...other than the chaffing.  "YOU ARE STRONG!!  YOU WILL HAVE A GREAT RACE!!  YOU WILL HAVE FUN!!"

The clock time was from the start of the event.  I was in wave 4, so there was an 8 minute delay between the clock and my timing chip.

I came across the finish line in 6:32:44, which was a 3 minute personal record (PR)!!  I was VERY PROUD and HAPPY with my MENTAL TOUGHNESS and RACE EXECUTION for the day...the PR was just icing on the cake!!

The Child Within

This coming Sunday I will be competing in the Chisago Lakes 1/2 Ironman distance triathlon.  In preparing for this event, I have asked myself the following question:

"Why do I race?"  After all, I can swim, bike and run without having to actually race...don't I?!?!?!?!

The answer:
I grew up swimming in Lake Okoboji nearly every day (during the summer months of course...Iowa winters aren't really conducive to outdoor swimming) and LOVE the freedom swimming provides!!  There is a lot of time to be in one's own head when swimming, but this is when I can focus on my swim stroke, mental training and improving my swim times when I have speed work thrown in the workout.

I began riding a bicycle when I was a kid and though I ride much differently now than I did when I was younger, I still LOVE the feeling of the "open road" and the wind blowing in my face.  I love the opportunity to get to ride with other people and push myself to new levels.  I also enjoy those solitary moments when I get to visualize a race where I am on the top of my game and having the time of my life!!

I started running shortly after I learned to walk.  I have to admit that I haven't always been a long distance runner...this has developed as I have gotten older, and with age has come the realization of just how much I LOVE to run!!  I love the social aspect when I run with a group and at times I love the solitude and opportunity to be in my own head when I am on a solo run.

Triathlon encompasses all of the activities...swimming, cycling and running...all of which I learned to do as a child.  Activities I loved then and continue to love now.  Racing triathlon provides me with a reason to go out the door and train, an opportunity to combine the activities that I LOVE into one event and the opportunity to problem solve as each unique race provides me with new and different challenges.

So despite the challenges that the upcoming Chisago Lakes 1/2 Ironman distance triathlon will provide this Sunday, I am VERY EXCITED to get another opportunity to combine the activities that I LOVE into a RACE!!  I am racing for the child that I still have inside me!!

"Somewhere behind the athlete you've become and the hours of practice and the coaches who have pushed you is a little girl who fell in love with the game and never looked back...play for her."

Mia Hamm